What should I do if my stomach is loose and soft

The looseness and softness of the stomach can be improved by adjusting the diet structure, strengthening core training, improving body posture, controlling stress hormones, and targeted skin care. Mainly related to factors such as abdominal fat accumulation, muscle relaxation, visceral prolapse, hormone imbalance, and decreased skin elasticity.

1. Adjust dietary structure:

Reduce the intake of refined carbohydrates and high sugar foods, prioritize high protein foods such as chicken breast, fish, and soy products, and combine sufficient dietary fiber to promote intestinal peristalsis. It is recommended to drink at least 2000 milliliters of water per day and avoid sugary drinks. Moderate increase in healthy fat intake, such as nuts, avocados, etc., can help maintain skin elasticity.

2. Strengthen core training:

Conduct comprehensive training for the transverse abdominal muscle, rectus abdominis muscle, and oblique abdominal muscle 3-4 times a week, such as plank support, dead worm stance, Russian rotation, and other movements. During training, attention should be paid to muscle control rather than frequency, and maintaining each group for 15-30 seconds yields better results. Postpartum individuals need to first repair rectus abdominis muscle separation before starting intensive training.

3. Improving body posture:

Prolonged sitting can cause pelvic anterior tilt, leading to relaxation of abdominal muscles. It is recommended to get up and move every hour, and maintain vertical stress on the ischial tuberosity during work. You can adjust your posture by standing against the wall, with the back of your head, shoulder blades, hips, and heels pressed against the wall at four points. Practice for 10 minutes every day. 4. Control stress hormones: Elevated cortisol levels can cause fat to accumulate in the abdomen, ensuring 7 hours of deep sleep and practicing deep breathing exercises before bedtime. Supplementing magnesium containing foods such as dark green vegetables and bananas appropriately can help regulate neuromuscular function. Avoid relieving stress through overeating.

5. Targeted skin care:

Those with large weight fluctuations can use the firming lotion containing Centella asiatica and vitamin E to massage the abdominal skin in circles from bottom to top. Alternating flushing with hot and cold water can stimulate blood circulation, with a temperature difference controlled within 10 ℃. It is recommended to consult a professional dermatologist for a short-term weight loss of more than 10 kilograms. Improving abdominal relaxation requires a combination of dietary management and exercise intervention. It is recommended to record changes in waist circumference daily and lose no more than 0.5 kilograms per week. People over 40 years old should pay attention to visceral fat content and assess risk through professional body fat testing. Maintaining a regular daily routine helps with the secretion of growth hormone, and it is recommended to avoid eating for 3 hours before bedtime. Timely supplement protein after exercise, whey protein or eggs are high-quality choices. The recovery of skin elasticity requires a 3-6 month cycle, during which collagen peptide supplementation can be combined. If accompanied by abnormal bowel movements or lower abdominal protrusion, it is recommended to undergo pelvic floor muscle function assessment.